The Executive Meal Plan: 7 Days of High-Protein Meals in Under 10 Minutes
A no-nonsense 7-day high-protein meal plan built for executives. Every meal takes under 10 minutes. Swap options for when you're eating out or on the move.
Here's the lie the fitness industry keeps telling you: meal prep Sunday.
Spend your entire Sunday afternoon cooking 21 meals in plastic containers, stack them in your fridge like you're running a hospital kitchen, and eat the same reheated chicken and rice for every meal until the following Sunday when you do it all again.
This works for bodybuilders. It works for fitness influencers who film the process and get sponsored by Tupperware brands. It does not work for someone who runs a business, has a social life, and would rather eat glass than spend four hours cooking on their one day off.
You don't need meal prep. You need meals that take under 10 minutes, hit your protein target, and taste good enough that you actually want to eat them.
Here's a full 7-day plan built for a man in a calorie deficit aiming for 2,000-2,200 calories and 170-190g protein per day. Every meal has an “out and about” swap for when you're in meetings, travelling, or can't cook.
The Rules
Three meals a day. One snack. Every meal hits 35-50g of protein. Every meal takes under 10 minutes to make. No complicated ingredients. No specialist equipment. No excuses.
If you're eating out, use the swap. If you miss a meal, don't try to make it up later — just hit the next one. Consistency across 7 days matters more than perfection at one meal.
Day 1 — Monday
Breakfast: Smoked salmon, scrambled eggs & avocado on sourdough
Three eggs scrambled with butter. Two slices of sourdough toasted. Layer on a full sliced avocado, 100g smoked salmon, squeeze of lemon, cracked black pepper.
Protein: 40g | Cals: ~580 | Time: 5 mins
Lunch: Chicken shawarma bowl
250g shredded rotisserie chicken warmed in a pan with cumin, smoked paprika, and garlic powder. Serve over a full microwave rice pouch with a generous spoonful of hummus, sliced cucumber, pickled red onion, and a drizzle of tahini.
Protein: 55g | Cals: ~620 | Time: 6 mins
Snack: Greek yoghurt with mixed nuts, honey & a banana
200g Greek yoghurt, 30g mixed nuts, drizzle of honey, one sliced banana.
Protein: 24g | Cals: ~350
Dinner: Ribeye steak with garlic butter, tenderstem broccoli, cherry tomatoes & new potatoes
Season a 250g ribeye. Smoking hot pan, 3 minutes each side. Rest it. Throw tenderstem broccoli and halved cherry tomatoes into the same pan for 2 minutes. Microwave a portion of new potatoes and crush with butter. Finish the steak with garlic and herb butter melting over the top.
Protein: 55g | Cals: ~650 | Time: 10 mins
Daily total: ~2,200 cals | ~174g protein
Out and about swap — Lunch: Nando's or any grilled chicken spot. Quarter chicken with rice and a side salad. Skip the halloumi and the bottomless refills.
Day 2 — Tuesday
Breakfast: Steak and eggs
Thin-cut sirloin (150g), 2 minutes each side in a smoking hot pan. Three fried eggs alongside. Handful of cherry tomatoes halved and thrown in the pan for the last minute. One slice of sourdough to mop it all up.
Protein: 52g | Cals: ~580 | Time: 7 mins
Lunch: Prawn & avocado rice bowl
Microwave a full jasmine rice pouch. Sauté 200g king prawns in butter, garlic, and chilli flakes for 3 minutes. Pile on the rice with a full sliced avocado, edamame beans, soy sauce, and sesame seeds.
Protein: 44g | Cals: ~600 | Time: 5 mins
Snack: Biltong and a protein shake
50g pack of quality biltong. One scoop whey with water.
Protein: 52g | Cals: ~260
Dinner: Teriyaki salmon with sesame greens & jasmine rice
Salmon fillet skin-side down, 4 minutes. Flip, 3 minutes. Glaze with teriyaki sauce in the last minute. Microwave a rice pouch. Wilt pak choi in the salmon pan with soy sauce and sesame oil. Sesame seeds on top.
Protein: 42g | Cals: ~560 | Time: 9 mins
Daily total: ~2,000 cals | ~190g protein
Out and about swap — Lunch: Itsu or any Asian-style chain. Salmon teriyaki rice bowl or chicken katsu salad. Skip the tempura.
Day 3 — Wednesday
Breakfast: Turkish eggs (Çılbır)
Poach or fry three eggs. Spread 150g Greek yoghurt mixed with crushed garlic on a plate. Place eggs on top. Drizzle with chilli butter (melted butter with paprika and chilli flakes). Two slices of sourdough on the side.
Protein: 38g | Cals: ~530 | Time: 6 mins
Lunch: Steak quesadilla
150g pre-cooked steak strips (or leftovers) layered in a large tortilla with mozzarella, peppers, and salsa. Press in a dry pan, 2 minutes each side. Cut into quarters. Sour cream and guacamole on the side.
Protein: 45g | Cals: ~580 | Time: 5 mins
Snack: Protein bar and a banana
Grenade Carb Killa or Barebells, plus a banana.
Protein: 22g | Cals: ~310
Dinner: Lamb kofta bowl
250g lamb mince mixed with cumin, coriander, garlic, salt and pepper. Shape into patties. Pan-fry 3-4 minutes each side. Serve on flatbread with tzatziki (Greek yoghurt, cucumber, mint), red onion, rocket, rice, and a lemon squeeze.
Protein: 50g | Cals: ~680 | Time: 10 mins
Daily total: ~2,100 cals | ~155g protein (add a shake before bed to push protein to 180g)
Out and about swap — Dinner: Any Turkish or Mediterranean restaurant. Lamb kofte, chicken shish, or mixed grill with salad. Skip the bread basket and the baklava.
Day 4 — Thursday
Breakfast: Protein açaí bowl
Blend one frozen açaí pack with a scoop of vanilla whey, a frozen banana, and 200ml whole milk. Pour into a bowl. Top with 40g granola, sliced strawberries, a generous peanut butter drizzle, and coconut flakes.
Protein: 38g | Cals: ~550 | Time: 4 mins
Lunch: Chicken Caesar wrap
250g shredded rotisserie chicken, cos lettuce, parmesan shavings, and Caesar dressing in a large tortilla wrap. Roll tight. Cut in half. Handful of sweet potato crisps on the side.
Protein: 52g | Cals: ~600 | Time: 3 mins
Snack: Two boiled eggs with everything bagel seasoning + a protein shake
Boil them in the morning (or buy pre-boiled). Sprinkle seasoning on top. One scoop whey with water.
Protein: 39g | Cals: ~285
Dinner: Pan-fried sea bass with crushed new potatoes & green beans
Two sea bass fillets, skin-side down in a hot pan with olive oil, 3 minutes. Flip, 2 minutes. Squeeze of lemon. Microwave a full portion of new potatoes, crush with a fork, mix with butter and chives. Steam green beans with a knob of butter.
Protein: 46g | Cals: ~560 | Time: 9 mins
Daily total: ~2,000 cals | ~175g protein
Out and about swap — Lunch: Pret or any decent sandwich chain. Chicken and bacon baguette or protein box. Check the label — aim for 30g+ protein.
Day 5 — Friday
Breakfast: Smoked salmon & cream cheese bagel
Toast a bagel. Spread generously with cream cheese. Layer on 100g smoked salmon, capers, red onion rings, squeeze of lemon. Side of 150g Greek yoghurt with berries.
Protein: 40g | Cals: ~550 | Time: 3 mins
Lunch: Turkey mince Asian lettuce cups with rice
Brown 250g turkey mince with garlic, ginger, soy sauce, and chilli flakes. Spoon into large iceberg lettuce leaves. Top with spring onion, sesame seeds, and sriracha. Microwave rice pouch on the side.
Protein: 52g | Cals: ~530 | Time: 7 mins
Snack: Greek yoghurt with peanut butter & banana
200g Greek yoghurt, 1 tbsp peanut butter stirred in, a full sliced banana on top.
Protein: 24g | Cals: ~340
Dinner: Fillet steak with sweet potato wedges & peppercorn sauce
Season a 200g fillet steak. Pan-fry 3 minutes each side. Rest. Sweet potato cut into wedges, microwaved for 5 minutes then crisped in the steak pan for 2 minutes. Make a quick peppercorn sauce: deglaze the pan with a splash of brandy (or Worcestershire sauce), add 2 tbsp crème fraîche and crushed peppercorns. Pour over steak. Side of tenderstem broccoli.
Protein: 50g | Cals: ~620 | Time: 10 mins
Daily total: ~2,040 cals | ~166g protein (it's Friday — if you're having a couple of drinks, drop the snack and account for 200-300 cals from alcohol)
Out and about swap — Dinner: It's Friday. You're probably out. Steak restaurant: fillet or sirloin with veg. Burger place: go bunless with a side salad. Japanese: sashimi platter with edamame. Just lead with protein and don't demolish the bread basket.
Day 6 — Saturday
Breakfast: Full English (the smart version)
Three back bacon medallions, two eggs (fried or scrambled), grilled tomatoes, mushrooms sautéed in butter, one good pork sausage, one slice of sourdough.
Protein: 48g | Cals: ~620 | Time: 10 mins
Lunch: Tuna niçoise salad
Sear a fresh tuna steak for 90 seconds each side (keep it pink in the middle). Serve on a bed of mixed leaves, boiled new potatoes (halved), green beans, cherry tomatoes, a soft-boiled egg (halved), and olives. Dress with olive oil, lemon, and a little Dijon mustard.
Protein: 52g | Cals: ~520 | Time: 8 mins
Snack: Biltong + a handful of almonds
50g biltong, 30g almonds.
Protein: 32g | Cals: ~300
Dinner: Chicken thigh traybake with halloumi
Bone-in chicken thighs (skin on, ×4) seasoned with smoked paprika, garlic, salt. Place on a tray with chopped peppers, red onion wedges, cherry tomatoes, and sliced halloumi. Drizzle with olive oil. Grill on high for 8-10 minutes until the skin is crispy and the veg is charred. Squeeze lemon over the top.
Protein: 56g | Cals: ~620 | Time: 10 mins
Daily total: ~2,060 cals | ~188g protein
Out and about swap — Lunch: Any cafe or bistro. Niçoise salad is on every menu in the country. Or: grilled chicken salad, prawn cocktail, or a steak sandwich (open-faced if you want to cut carbs slightly).
Day 7 — Sunday
Breakfast: Eggs Benedict with smoked salmon
Toast two English muffin halves. Layer with smoked salmon and two poached eggs. Drizzle with hollandaise (buy it pre-made — life's too short). Side of avocado.
Protein: 38g | Cals: ~560 | Time: 7 mins
Lunch: Homemade chicken burger
200g chicken breast mince, shaped into a patty, seasoned with garlic powder, smoked paprika, salt and pepper. Pan-fry 4 minutes each side. Serve in a brioche bun with lettuce, tomato, red onion, smashed avocado, and sriracha mayo. Sweet potato fries on the side (air-fryer from frozen).
Protein: 48g | Cals: ~650 | Time: 10 mins
Snack: Protein shake with peanut butter & banana
One scoop whey, 200ml milk, 1 tbsp peanut butter, one banana, blended.
Protein: 33g | Cals: ~380
Dinner: Garlic butter king prawns with linguine
Sauté 250g king prawns in butter and garlic for 3 minutes. Toss with a generous portion of cooked linguine, a handful of cherry tomatoes, chilli flakes, parmesan shavings, and fresh parsley. Squeeze of lemon.
Protein: 48g | Cals: ~580 | Time: 10 mins
Daily total: ~2,170 cals | ~167g protein (Sundays are for living. If you're having a roast later, swap the prawn linguine and enjoy yourself.)
Out and about swap — Dinner: Sunday roast at a pub. Chicken or beef. Load up on the meat and veg. Go easy on the Yorkshire puddings and roast potatoes — have them, just don't have six.
The Weekly Shopping List
One shop. Twenty minutes. Covers everything above.
Proteins
Eggs (18-pack), ribeye or sirloin steaks ×2, fillet steak ×1, salmon fillets ×2, sea bass fillets ×2, king prawns (400g), rotisserie chicken ×1, lamb mince (200g), turkey mince (200g), chicken breast mince (200g), chicken thighs (bone-in ×4), fresh tuna steak ×1, smoked salmon (200g), back bacon medallions, good-quality ham, whey protein powder, Greek yoghurt (1kg tub).
Carbs
Sourdough loaf, microwave jasmine rice pouches ×3, linguine, English muffins, brioche buns, tortilla wraps, flatbreads, bagels, frozen sweet potato fries, new potatoes (pre-cooked pouch), frozen açaí packs, bananas, granola.
Veg
Tenderstem broccoli, pak choi, cherry tomatoes, avocados ×3, cucumber, rocket, cos lettuce, iceberg lettuce, red onion, peppers, mushrooms, green beans, edamame beans, spring onions, mixed leaves.
Sauces & extras
Garlic and herb butter, teriyaki sauce, soy sauce, sesame oil, tahini, hummus, hollandaise (pre-made), crème fraîche, Caesar dressing, sriracha, salsa, chilli flakes, smoked paprika, cumin, coriander, garlic powder, peanut butter, capers, olives, sesame seeds, pickled red onion, Grenade or Barebells protein bars ×3, biltong ×2 packs.
Why This Works
Every day lands between 2,000-2,200 calories and 165-190g protein. That's the sweet spot for a man between 85-100kg in a moderate calorie deficit, training three times a week — enough protein to preserve muscle, enough food that you're not starving, and low enough calories to lose 0.5-0.75kg of fat per week.
Nothing repeats two days in a row. Nothing takes more than 10 minutes. Nothing requires you to eat sad Tupperware chicken at your desk. And every meal has a swap for when life happens — because it will.
The best meal plan isn't the most optimised one. It's the one you'll actually follow for 12 weeks.
Want a Plan Built for You?
Every Vantage Performance client gets a nutrition framework like this — built around their calorie targets, protein needs, food preferences, and the reality that some weeks you eat at your desk and some weeks you eat at Hawksmoor. The plan flexes. The targets don't.
If you want a nutrition approach that actually fits your life — see how it works.